“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice.
Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. High-intensity interval training (HIIT) is one of the hottest fitness trends of the moment, and this small group class focuses on an eight-weight bootcamp of Tabata HIIT exercises, meaning you work at maximum effort for 20 seconds, then rest for 10 seconds, then repeat.
Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system by 28%. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
- 4 minutes long (whole Tabata Session)
- 20 seconds of intense training
- 10 seconds of rest
- Total of 8 sessions or rounds
- Pushups for intervals 1 and 3
- Body weight Squats for intervals 2 and 4
- Medicine ball slams for intervals 5 and 7
- Sprinting or jumping rope for intervals 6 and 8
Learn more about how to incorporate HIIT and Tabata training into your personal training sessions with Personal Training Academy’s Continuing Education Credit courses.